workout of the day

Messing with Fran : An argument for scaling

By Coach Raul
Crossfit was designed to apply ‚Äúconstantly varied, high intensity, functional movements,” across multiple domains. Its purpose is to develop general fitness, and one way of doing that is through short, high-intensity workouts. One way to ensure high intensity is to scale certain loads to a more manageable weight, allowing you to do more work in less time. I decided to test this theory by scaling Fran (today’s workout: 21-15-9 rep rounds of thrusters and pull ups) from the Rx (written, or prescribed) weight of 95-pound thrusters, down to a 65 pounds.
Here’s what I looked at:
Pullup distance (from bottom to chin over bar): 20in
Body weight (Force): 150 lbs
Squat distance (from bottom of squat to upright): 23 in
Barbell distance (from bottom of squat to full extension): 40 in
# of Total Reps = 45
Work = Force X Distance (ft.lbs)
POWER = [(# of Reps) X (Sum of the Work)] / time (sec)





Pullup 150lbs 20 in 250 ft. lbs
Thruster 150lbs 23 in 287 ft. lbs
Thruster 95 lbs 40 in 316 ft. lbs
Time: 304 sec POWER 126 ft.lbs/sec
Pullup 150lbs 20 in 250 ft. lbs
Thruster 150lbs 23 in 287 ft. lbs
Thruster 65lbs 40 in 216 ft. lbs
Time: 210 sec POWER 161 ft.lbs/sec

The results described in the chart define a comparison of power output for a 95-pound Fran at my old completion time of 5:04min (304 sec) and a 65lb Fran completed in 3:30min (210 sec). The results prove a reduction of the thruster load by almost 30% resulted in an increased power output (Higher intensity!).
My personal experience with completing Fran in 3 minutes and 30 seconds was one word : INTENSE!!!
The same workout I’d done several times completely changed once I moved into a shorter time domain. Had I not scaled down the weight, I wouldn’t be able to reach this intensity level or reap its benefits.
Today when you do Fran, consider scaling the thrusters and/or pull ups to complete it in a shorter time. It may totally change your workout!
photo 2Justin R rockin’ push ups

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Beka
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD):

A. Single-leg step ups (to a knee-high box): 4 sets of 8 work-ups
B. “Fran”:
21-15-9 reps for time:
Thrusters 95/65
Pull ups

And coming tomorrow…TEAM WOD SATURDAY

In teams of 2-4 people, complete 3 rounds for time:
Run 400m (all team members together)
50 bear complex 95/65
60 toes to bar
Farmers carry – down and back in parking lot (each person) 2 pood/1.5 pood

HOW to transform yourself in the CFMakeover

I want to address another concern I’ve heard from CFMers on the fence about joining the CFMakeover:
This isn’t a nutrition challenge. You decide your goals and we’ll help you get there. Of course, the cleaner you eat, the better your results will be, but I get it CFM football fans… some of you want to fall off the wagon once a week (or maybe every weekend). Be honest. Is that better than you usually do? Probably. If so, you have something to gain (or lose?) from this challenge.
After you register, you’ll tell us whether your goal for the month is to lean out or bulk up (get lean or get swole?). We will give you tips based on EITHER goal.
The PRIMARY habit that will help you reach either goal is QUALITY SLEEP. Get 7 to 9 hours in a cool, dark room (yes, Midtown-high rise dwellers, you need blinds to cover that gorgeous city view while you sleep).
For those who want to lose body fat or have never tried the paleo diet, we recommend following the Whole 30 plan for 30 days of strict paleo. This means you’ll eat meat, vegetables, some fruit, nuts and other good fats. You won’t eat grains, dairy, legumes or sugar of any kind.
We’ll help you do this, by sharing plenty of great recipes like these OR referring you to a local paleo meal delivery service. CFM recommends Edesia Meals.
If you’re an endurance athlete or “hard gainer” (as in, you’ve always been on the lean side…maybe even scrawny. And it’s tough to put on muscle), we’ll recommend a paleo diet (LOTS of protein) plus starchy vegetables (white potatoes, yucca, sweet potatoes), more fruit, and a few grains (white rice, oatmeal) on your training days.
We’ll also provide tips on recovery, supplements and more to transform your life in 30 days. I’m not being dramatic. I did my first “Whole 30” in October 2010 and it changed my life. More on that next week…
Get all the details here. Register by Tuesday to get the Early Bird perks.
If you choose to eat strict paleo during the CFMakeover, here’s what that entails.

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Beka
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day

A. 10 min mobility work
B. 10 min POSE skillwork
C. “Nancy”
5 rounds for time:
400m run
15 overhead squats 95/65

And coming tomorrow…

In teams of 2-3:
Row 5000m
One teammate rows. One teammate does kettlebell swings. One teammate holds hollow or superman position.
Final score = 5k row time MINUS total number of kettlebell swings. Subtract one second per kettlebell swing.

CFMakeover Save the Dates:

Our October lifestyle challenge is three weeks away! Mark your calendars for these important dates & register today.
Mark your calendars:

  • Pre-Challenge Huddle – Sat, Sept 28 at 10a
  • Prelims testing – Oct 1, 2 & 3*
  • Paleo Supper Club at Caramba Cafe – Fri, Oct 4 (instead of Oct Happy Hour)
  • Finals testing – Oct 29, 30 & 31*
  • Awards & Halloween party – Thurs, Oct 31

*Alternate testing dates can be arranged.

Is the CFMakeover a “paleo challenge”?

Lots of people are asking whether you have to eat a strict paleo diet during this challenge. YES… as much as possible, we recommend you clean up your diet to see dramatic results in 30 days! BUT, the challenge is less about being perfect and more about creating new, healthy habits. So make it what you want. Set goals before the month starts, stick to them, and you’ll get results.
Some examples: Eat strict paleo 6 days a week. Cut back alcohol consumption to 1x a week (OR do a whole SOBERtober). Eliminate gluten. Eliminate sugar. Avoid processed foods. Sleep eight hours a night. Do mobility work daily. Train regularly. Work hard in the gym. Meditate daily. Visit the farmer’s market each week. Plan, shop and prepare meals every Sunday. Bring lunch to work 3x a week. Try one new recipe each week. Take fish oil daily. Look amazing in your Halloween costume.
AND THE LIST GOES ON… We’ve got FIVE CFMers signed up already. What are your goals for the challenge? Post in the comments below.

Cost: $40 for CFMembers (Gold: $34, Silver: $36); $50 Friends & Family. REGISTER NOW!

photo-6 copyAnne loves rope climbs!

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Cassie
8p: Beginner CrossFit – Cassie
8:15p: Yoga – Samantha

Workout of the Day (WOD)

A. Bench press: 4×4 workups
B. For time: BUY IN: 3 rope climbs, then
30-20-10 of
Russian kettlebell swings
Lateral hops
Abmat sit ups
then, CASH OUT: 3 rope climbs

And coming tomorrow…

A. 10 min snatch skillwork
B. 10 min muscle up skillwork
C. “Amanda”
9-7-5 reps of-
Muscle up
Snatch* 135/95

*Full squat snatch

Labor Day schedule UPDATE

CFM will have regularly scheduled classes on Saturday, August 31. There’s ONLY a 12n class on Sunday, September 1 (No Open Gym. No yoga). On Monday, September 2nd, in observance of Labor Day there will be only one class, at 12n. Monday’s class will feature a special CROSSFIT FOOTBALL WOD to welcome back pigskin season!!!
photo-2We had a great turn out Saturday for Bring-A-Friend!

Today’s Schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: All Levels – Beka
12n: All Levels CrossFit- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Cassie
7p: All Levels CrossFit- Cassie
8p: Advanced CrossFit- Lis

Workout of the Day (WOD)

A. Overhead squat: 5-5-3-3-1-1-1
B. Every min on the min for 10 mins: 3-position snatch @ 60% snatch 1RM
C. 2:00 hollow rock test

And coming tomorrow

A. Strict press: 5-5-5+
B. Every 30 seconds –
Complete 3 burpees and perform max rep pull ups. Goal: complete 100 total pull ups. *Every 30 seconds perform 3 burpees, for the rest of the 30 seconds perform as many pull ups as you can. At the next 30 second mark, perform 3 burpees and then max pull ups and so on until you reach 100 total pull ups. Score is the time it takes to reach 100 total pull ups (scale w jumping pull ups or ring rows).

Quarterly Check-In week wraps up

It’s been a busy week in the gym, testing several benchmark workouts including the Baseline. Congrats to everyone who conquered the Baseline this week…as a warm-up to the regular WOD, no less! SO MANY PRs! Be proud of your achievements over the past quarter and be sure to set some goals for the quarter ahead. Before we know it, November will be here, we’ll be wrapping up the Whole Life Challenge, and retesting all these workouts again. Good luck with today’s CrossFit Total!


Hooverball Sundays

Weekly Hooverball continues Sunday at the Piedmont Park active oval. Be there by 10 am to help claim a court. You can parallel park on Piedmont, 10th, 11th, 12th, 13th, or in the deck (access off Monroe). Come out and play!

CFM 2.0

We’re already getting a facelift! This weekend we’ll be knocking down a few walls in order to expand the gym floor and install a new pull up cage with squat racks, dip stands and more rings… as well as a few other improvements. We’ll still have Saturday morning classes at 10 and 11, but they’ll be outside, so come prepared for some fun with tires and sledgehammers!!!

Whole Life Challenge update

Team CFM is up to 12 Whole Life Challengers! Alison D, Erin, Beth, Dyer, Bri, Brianne, Laura S, Uran, Vabs, Courtney, Jeremy and Lis are in the game. Who else is joining us? We’re shooting for 40. Get in the game!Register here.

Mark your calendars:
Saturday, September 8 at noon- WLC Pre-Challenge Huddle
Friday, September 14- WLC Eve Not-Paleo Potluck
Saturday, September 15- WLC Prelims
Friday, October 12- Paleo Potluck
Saturday, November 10- WLC Finals, Awards Ceremony and Finals Party

Hooverball Sunday. Be there.

Workout of the Day

If it’s your first class of the week: Warm Up & retest Baseline

1RM Back Squat
1RM Strict Press
1RM Deadlift

Work up to your one rep max of each lift, in order: Back squat, then strict press, then deadlift. You’ll have 12 minutes at each lift, including warm up and three attempts. The heaviest of your three attempts will be your score for that lift. Add up the scores of the three lifts for your CrossFit Total score.

CASH OUT: 1 minute max effort AirDyne sprint for calories

Good Luck!